As humans, we are meant to spend about ⅓ of our lives sleeping.
While you are sleeping your brain is going through a detoxification process via the glymphatic system. The glymphatic system removes waste in the brain and assists in the brain-wide distribution of different compounds like glucose, lipids, amino acids, growth factors, and neuromodulators.
While you are sleeping your brain is going through a detoxification process via the glymphatic system. The glymphatic system removes waste in the brain and assists in the brain-wide distribution of different compounds like glucose, lipids, amino acids, growth factors, and neuromodulators.
Without sleep, we negatively impact our hormones, neurotransmitters, immune system, and our ability to heal and grow tissues. Lack of sleep increases inflammation and decreases our ability to learn and remember - our physical activity, athletic performance, and recovery all suffer.
The more sleep deprived, the more significant the health problems seem to be.
Simple ways to improve the quality of your sleep:
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Reduce blue light exposure at least 1 hour before you go to sleep. Blue light comes from our T.V. screens, mobile device screens, computers, and laptops. Switch it up and read a book instead.
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Being mindful of the quantity and time when consuming caffeine. Caffeine can disrupt your sleep cycle if consumed in the later part of the afternoon or evening.
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Support your circadian rhythm by immersing in natural light from the sun first thing in the morning, this is different than the fluorescent lights that are found in our indoor homes.
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Switch your exercise times, if you are working out late at night and having trouble falling asleep at a decent time you could be disrupting your circadian rhythm.
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Eat enough calories during the day based on your bio-individual needs to make sure you are not going to bed hungry, and consuming meals that balance your blood sugar.
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How are your stress levels? Incorporating a stress management practice can improve your sleep quality.
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Create a cool and calm room environment. Avoid sleeping with bright lights on and make the environment dark.
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Incorporate sleep-inducing sounds such as white noise or brown noise.
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Unwind and relax hours before you are about to go to sleep.
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Go to bed at a consistent time each night.
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Create a nighttime routine that you enjoy, something that is relaxing, and peaceful. Such as reading, nightly skincare routine, soothing music, dimmed lights, and a nourishing meal for dinner.
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Support blood sugar levels throughout the day, blood sugar regulation has effects on both circadian rhythms and sleep-wake homeostasis.
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Incorporating CALM before bed, which is formulated with Magnesium and L-theanine to support relaxation and sleep.